WOD Blog

Mon, Dec 14 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

12.14.2020


(Time)
Warm Up
AMRAP x 7 MINUTES
8/8 SA DB DL
8/8 SA Ring Rows
16 Walking Lunges
25ft Bear Crawl

Push Day

Barbell
Every 4:00 for 16:00
9 Bench Press


Dumbbell
Every 4:00 for 16:00
9-30 Bench or Floor Press


CONDITIONING

Run 1600m
Rest 2:00
Run 1200m
Rest :90
Run 800m
Rest :60
Run 400m

Consider total volume of the piece, do not reach on the first 1600m.

*Machine Swap
Row/Ski: Same distances
Bike: 2X Distance each round

EXTRA
Seated DB Strict Press
4x15
Light and Fast




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)